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  6. Pot roast vs. Pomegranate

Pot roast vs. Pomegranate — In-Depth Nutrition Comparison

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How are pot roast and pomegranate different?

  • Pot roast is higher in vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline; however, pomegranate is richer in fiber.
  • Daily need coverage for vitamin B12 for pot roast is 89% higher.

Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Pomegranates, raw are the varieties used in this article.

Infographic

Pot roast vs Pomegranate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +60%
Contains more IronIron +706.7%
Contains more ZincZinc +1802.9%
Contains more PhosphorusPhosphorus +383.3%
Contains more SeleniumSelenium +5300%
Contains more CopperCopper +59.6%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +1090%
~equal in Potassium ~236mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +222.6%
Contains more Vitamin B3Vitamin B3 +1301%
Contains more Vitamin B5Vitamin B5 +51.5%
Contains more Vitamin B6Vitamin B6 +277.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1350%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin KVitamin K +811.1%
Contains more FolateFolate +322.2%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pot roast Pomegranate DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.35mg 57%
Protein 28.94g 1.67g 55%
Selenium 27µg 0.5µg 48%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.12g 34%
Fats 19.17g 1.17g 28%
Iron 2.42mg 0.3mg 27%
Vitamin B3 4.105mg 0.293mg 24%
Monounsaturated fat 8.175g 0.093g 20%
Phosphorus 174mg 36mg 20%
Choline 110.2mg 7.6mg 19%
Vitamin B6 0.283mg 0.075mg 16%
Fiber 0g 4g 16%
Vitamin K 1.8µg 16.4µg 12%
Calories 297kcal 83kcal 11%
Vitamin C 0mg 10.2mg 11%
Vitamin B2 0.171mg 0.053mg 9%
Copper 0.099mg 0.158mg 7%
Folate 9µg 38µg 7%
Carbs 0g 18.7g 6%
Manganese 0.01mg 0.119mg 5%
Polyunsaturated fat 0.708g 0.079g 4%
Vitamin B5 0.571mg 0.377mg 4%
Magnesium 19mg 12mg 2%
Sodium 47mg 3mg 2%
Vitamin E 0.51mg 0.6mg 1%
Vitamin B1 0.059mg 0.067mg 1%
Vitamin D 0.2µg 0µg 1%
Calcium 16mg 10mg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 14.7g N/A
Potassium 231mg 236mg 0%
Sugar 0g 13.67g N/A
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1632.9%
Contains more FatsFats +1538.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.2%
~equal in Other ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +8690.3%
Contains more Poly. FatPolyunsaturated fat +796.2%
Contains less Sat. FatSaturated fat -98.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.